Your health is of the utmost importance. Without your health, you wouldn’t be able to do the things you love in the same capacity. The pandemic taught everyone not to take their health for granted. But of course, health spans more than just avoiding sickness.
One of the most common health concerns today for both adults and children is hypertension. Also commonly known as high blood pressure, hypertension can put you at risk for several more severe conditions. This can include everything from strokes to heart attacks to heart disease.
Your blood pressure is measured when you go into a doctor’s office for a regularly scheduled appointment. A typical blood pressure reading should be around 120/80 mmHG. The first number measures pressure in your arteries when your heart is beating, while the second number measures the pressure at rest.
No matter what your blood pressure level is today, there are steps you can take to lower it, if needed. Below are five common causes for hypertension in both adults and children.
1. Overweight and Obesity
If you are struggling to shed some pounds, knowing that you are putting yourself at risk for hypertension could be motivating. Those that are overweight and obese are more likely to have high blood pressure. Because of an increase in fatty tissues, your heart has to work harder to deliver oxygen to your brain. Your heart is essentially overworking itself in order to function.
Losing weight is not easy, however. It takes time, commitment, and a certain level of dedication. If you are at a loss for where to start, you may want to consider speaking with an online doctor. They can help establish some basic principles for you to start losing weight healthfully. Speaking with them virtually is a seamless way to get the help you need without the hassle of leaving your home for an appointment.
2. Diabetes
Another common health condition that can lead to hypertension is diabetes. In fact, those with diabetes are two times as likely to suffer from hypertension as well. Diabetes causes damage to the small blood vessels, eventually making them more rigid. This build up of pressure is what can cause hypertension.
If you are diabetic – whether Type 1 or Type 2 – make sure you are getting your blood pressure measured regularly. You may even find it helpful to purchase your own blood pressure monitor for at-home use. Remember to stay on top of your diet, and exercise regularly to keep your diabetes under control and hypertension at bay.
3. Sedentary Lifestyle
When was the last time you went for a leisurely walk? If you can’t remember then you want to really pay attention to this one. Living a sedentary lifestyle can have a direct impact on your blood pressure levels. Your heart was designed to work, and while that doesn’t mean running a marathon every day, it does mean being physically active.
That said, it’s easy for several hours to pass during the day without getting up from your office chair. It can be helpful to schedule breaks to force yourself to get up for a few moments. A walk around the neighborhood and taking the stairs instead of the elevator can encourage more movement. You can also park your car farther from a store’s entrance to get in a few extra steps. Additionally, getting a fitness tracker such as a FitBit or Apple Watch may encourage you to get your steps in.
4. Too Much Salt
Even if you prefer sweets over salty snacks, you may be in for a surprise. If you have a diet that consists mainly of takeout, you may not even know that you are eating too much salt. In fact, studies have shown that people underestimated how much sodium was in their favorite fast food order by six times! Your body holds onto extra water when you eat too much salt – hence why you may feel more bloated. This can also cause blood pressure levels to rise, as the added water in your body strains your heart.
One of the easiest ways to reduce your sodium intake is to cook at home. You can control how much salt is in your food when you are cooking from scratch. Beware of pantry items that may contain extra salt such as soy sauce, canned beans, tomato sauce, and even chicken or vegetable broth. If you overindulge in a particularly salty meal, don’t sweat. Simply drink plenty of water to help your body flush away the excess sodium.
5. Stress
Last but not least is stress. Living a particularly stressful lifestyle can put you at risk for hypertension as well. When you are stressed, your body produces extra hormones, which leads to an increase in blood pressure. You notice this when your heart starts to beat faster. While more research needs to be done to see if stress alone can cause hypertension, it is a common contributing factor.
Being less stressed takes practice. Think about what you truly enjoy doing and try to schedule this activity into your weekly routine. Being outdoors, meditating, and calling a friend are all ways you may be able to reduce your stress levels. You can even experiment with lighting a candle at your home office or using calming essential oils such as lavender.
Takeaways
Hypertension should be taken seriously. Having higher blood pressure can be detrimental to your health, leading to major health concerns. No matter what your blood pressure is today, know that you can take steps to improve it. Your numbers won’t magically drop overnight, but slowly and surely you will see them at an improved level. And that’s enough reason to start making tweaks to your lifestyle today.
